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Curb your sugar cravings with these simple tips

By Tracy Dye

It’s easy to eat too much sugar. Sugar is present in nearly everything we eat, with a giant helping of

added sugars making their way into everything from soups to sauces. While a moderate amount of sugar is necessary in a healthy diet, the consequences of consuming too much aren’t so sweet. A diet that contains an excess amount of sugar can lead to complications such as heart disease, type 2 diabetes and obesity. Luckily, there are ways that you can curb sugar cravings and work toward a healthier, happier lifestyle.

Drink a glass of water before bedtime

Why do cookies, cakes and other treats seem particularly alluring late at night? When plagued by a desire for a midnight sugar fix, have a glass of water. A study at the

Swap soda for seltzer

If sweet sodas happen to be your vice, consider trading those out for seltzer water, club soda or sparkling water. These fizzy mineral waters offer the same bite as a regular soda without the sugar and calories. Best of all,

Just be sure to read the nutrition label, as some seltzers have added flavors or sodium that offset the benefits. If you want to add some natural flavor, squeeze a slice of lemon or lime into your glass.

Eat a breakfast that is high in protein

Bacon, sausage and egg lovers rejoice! A study published in

Nutrition Journal found that increasing your protein intake at breakfast can nix cravings for a midday (or evening, or midnight) sugar fix.

The study involved 20 late-adolescent girls and divided the participants into three groups. One group ate a typical breakfast which included 15 percent protein, one group ate a high-protein breakfast which included 40 percent protein and the last group practiced “breakfast skipping” behaviors.

Those who ate a high-protein breakfast experienced greater satiety and a sustained decline in sugar cravings. Participants who ate a typical breakfast experienced a decrease in food cravings only at first, while those who skipped breakfast exhibited an increase in food cravings.

It was also found that the participants who ate a high-protein breakfast experienced an increase in the neurotransmitter dopamine, which signals feelings of pleasure and reward in the brain. Arguably, the release of this feel good chemical helped reduce the craving for a post-breakfast snack.

Eat foods that are high in fiber

While processed sweets and treats can hit the spot initially, sugar rushes are always short-lived.

A diet that is rich in fiber offers numerous health benefits, including weight loss. According to the

The pleasurable — albeit, short-lived — effects of sugar can lead to behaviors resembling addiction, with sugar lovers developing a tolerance to sweets and constantly chasing that next “sugar high” at the expense of their health. Developing a fitness routine can help you reap the benefits of a calorie-free reward.